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With summer coming soon, many people are going to face many sleepless nights due to the hot weather. How are you supposed to sleep when it’s almost a hundred degrees outside?

The bed used to be a safe haven for sleep, now it’s just an uncomfortable sweaty mess. 

Even if you’re not suffering from hot sleep, then getting cooler sleep is something that should still be on your mind. Why?\ \ Because sleeping at or near 65°F is actually ideal for your body.

Today, we’re going to go over how to get cool sleep.

Benefits of Sleeping in Cool Temperature

But first, let’s understand why exactly it’s better to sleep in cooler temperatures.

Makes it easier to fall asleep

As part of the normal sleep cycle, your body temperature begins to decrease as the time to sleep comes closer. Your body knows when it’s “time” to sleep thanks to the circadian rhythm. This rhythm regulates your sleep, appetite, and other bodily functions. It’s an internal clock that tries to keep your body in optimal shape.

During the day, your eyes see the light from outside and signal to your brain that it’s daytime. This means that it’s time to be up and productive. During the night, your brain is telling your body that it’s time to get some shuteye and rest. This triggers a decline in body temperature.

But if external temperatures are too high, then your body might not be physically capable of lowering its temperature. This explains why sleeping during the summer is much harder than in the winter. That’s why you need to sleep at a cool temperature.

Improve sleep quality

It’s been proven that not only the amount of time spent sleeping matters, but also the quality of sleep. 

Sleeping at cooler temperatures boosts melatonin production. It also stops you from waking up in the middle of the night because of uncomfortable temperatures.

Improves overall health

Many health benefits come with improving your sleep quality. 

Getting good sleep could promote glucose disposal, which could decrease your risk of getting type 2 diabetes.

Good sleep improves serotonin production. Serotonin is the “happy chemical” in your brain. You’ll feel a lot better with better sleep!

Getting better sleep also reduces stress levels.

Makes you look better

Sleeping at a cool temperature makes it easier to lose weight. A 2014 study found that sleeping in a cool environment can increase levels of brown fat. Brown fat could be used as a source of energy, as opposed to white fat—which is what leads to weight gain.

Cooler sleep also has anti-aging properties. Lack of healthy REM sleep can cause outbreaks, wrinkles, and dull skin. Getting good sleep rests the face and results in a younger, more energetic look.

Things to do Before Bed for Cooler Sleep

There are some things you can do before bed that’ll enable your body to cool down easier at night.

• Take a warm shower or bath. This’ll help cool down your body temperature at night. After a warm shower, your body will try to cool down on its own. Try to take a warm bath or shower 1 hour before sleep. 
• Freeze a washcloth. You’re likely to sweat on your forehead so keeping this area cool will help you sleep better.
• Freeze your socks. As insane as this sounds, your feet are likely to get uncomfortably warm at night. If you’re struggling with hot feet then freeze a pair of socks and wear them overnight.
• Close the curtains. Keep the curtains shut during the day in order to keep heat out.
• Keep ice water close. A nice drink of ice water could cool down your body in bed.

How to Stay Cool During Sleep

Staying cool during sleep itself will stop you from waking up in the middle of the night.

\ Here are some things you can do to stay cool during sleep:

• Set your thermometer around 65°F. This is the optimal room temperature for sleep. However, keeping the AC unit on can get pricey. Alternatively, you can turn on the ceiling fan. Or turn on some strategically placed portable fans.
• Freeze your bedsheets. Extremely weird but this could be effective.
• Sleep with minimal clothing on. Your clothes create a lot of friction with your body which creates and traps heat.

Things to Avoid for Cooler Sleep

It’s important to understand what you should do for cooler sleep. But equally as important is knowing what you shouldn’t do.

Here are some things to avoid:

• Drinking alcohol before bed. Drinking before bed will trigger hot flashes and night sweats.
• Exercising close to bedtime. If you exercise close to bedtime, your body will still be warm throughout the night.
• Cuddling. Obviously. But sometimes your partner or pet might come up to you during your sleep and start cuddling with you. If you’re serious about getting cooler sleep, get a pet bed for your bedside and try to build a pillow wall between you and your partner.

Next-Level Solutions for Getting Cooler Sleep

These tips are helpful, but they don’t allow you to take the next step for getting cooler sleep. You can turn on fans or the AC, but that’s not tackling the real problem.

Your body is resting on many layers of cloth, friction and heat are bound to be made.

So what are you supposed to do to combat this? Address the root of the problem.

Cool sleep products are next-level solutions for this problem. Let’s go over the best of them.

Cooling Mattress Pads

Cooling mattress pads attach to your mattress and utilize different technologies to keep your body cool throughout the night. Let’s go over some of the most notable ones. Here’s an extensive guide to the best cooling mattress pads of 2022 if you’re interested in learning more.

Best Cooling Mattress Pad Overall - Slumber Cloud Core Mattress Pad

Slumber Cloud uses innovative Outlast technology to regulate body temperature. The pad absorbs body temperature when you’re too hot and releases it back when you’re too cold. 

The pad’s lining (with over 300 threads) is engineered to adjust on the fly. If your partner’s body is naturally warmer or cooler than yours, then don’t worry. The Slumber Cloud Core Mattress Pad will adjust to every individual’s body temperature. 

Available in six sizes, and in two color variations (blue & white), it’s likely that this mattress pad will fit along perfectly with the rest of your room.  The pad also features a bit of polyester fiberfill that adds to its breathability. 

It’s also easy to maintain as it’s machine-washable and hypoallergenic. 

Best Cooling Mattress Pad on a Budget - Oaskys Cooling Mattress Pad

This 100% cotton pad is cool, breathable, and soft to the touch. The square lining featured on this mattress pad prevents any weird shaping or filling problems.

It’s also machine-washable and easy to maintain. The 64,000 ratings average out to about 4.5 stars out of 5. You know you’re getting a bang for your buck with this one. 

One thing that many reviewers have noted, however—is that the mattress pad comes in a sealed vacuum bag. This means that when you pull it out, it’s not as fluffy as it’s supposed to be. Just leaving it out of the bag for a few days could fix the problem. You can use it during this timeframe, too.

Cooling Pillows

A cooling pillow is essential for keeping your head comfortable. Hair makes it a struggle to stay cool at night. But with a cooling pillow, keeping your head cool is no problem.

Here are some of the most notable cooling pillows of 2022.

Best Cooling Pillow Overall - Layla Kapok Pillow

The best cooling pillow of 2022 is the Layla Kapok Pillow. Why? Well, there are a lot of reasons why! 

First of all, the pillow is very comfortable. The fibers are very soft and light, resulting in a more ventilated pillow. The pillow’s breathability is what makes this such a cool pillow. The eco-friendly materials are light and airy while still providing enough support for your head and neck. 

Even the pillow cover was crafted with extreme care and thought. It’s made from a unique, polyester/viscose blend that’s soft and fluffy. Yet, it doesn’t sacrifice breathability or comfort.

The fill is made from all-natural fibers found in seed pods of Kapok trees (hence the name). Since it’s natural, the material is free from pesticides and other chemicals. This means that you get a pillow that’s naturally clean and odor-free.

Another bonus: it’s adjustable! The pillow’s shredded memory foam can be removed or rearranged if you’d like more or less support.

However, it isn’t machine-washable. Layla recommends dry cleaning your pillow cover. If you really want to wash by machine, then use cold water on the gentle cycle and dry in a low-heat setting. 

Best Budget Cooling Pillow - Qutool Cooling Shredded Memory Foam Bed Pillow

If you’re looking for a cooling pillow on a budget, then Qutool’s got you covered. The pillow is filled with shredded memory foam. You can easily add or remove the memory foam to get your preferred amount of support. What makes this pillow so special is its temperature-regulating gel particles.

The outside layer of the pillow is soft and stretchy. It’s a blend of rayon and polyester that’s extremely breathable. Air flows throughout the pillow all night. The bamboo component delivers a moisture-wicking effect that can keep sweaty sleepers cool.

Best Cooling Mattresses

Cooling mattress pads are great, but cooling mattresses are an entirely different beast. They are your key to luxurious sleeping. This will be the best sleep of your entire life.

Here’s our guide to the best cooling mattresses of 2022. And here are some notable picks:

Best Cooling Mattress Overall - Helix Midnight Luxe

If you’re looking for a cooling mattress that’s comfortable and effective, then Helix has got you covered. This mattress is something special. It’s not too expensive but it still keeps you cool and comfortable all night long. 

This mattress has a medium-firm feel that’s made possible with many materials inside the mattress.

Memory plus foam on top of the mattress will keep you comfortable. The gel Visco under that layer will cushion your body weight. High-grade polyfoam serves as a transition layer. More than a thousand wrapped coils will help cradle your body, aline your spine, and provide key lumbar and edge support. Finally, DuraDense foam on the bottom provides support and durability to the entire mattress.

These layers work together to relieve pressure and allow a steady airflow. The airflow in this mattress will keep body heat moving out of the mattress and cool air moving throughout your body. 

This mattress will make anyone feel great. 

Best Budget Cooling Mattress - Cocoon Chill Memory Foam Mattress

You don’t have to empty your wallet for a cool sleeping experience with this mattress from Cocoon.

This mattress has a ton of awesome features. It’s an all-foam mattress with a bouncy feeling that’s comfortable to rest in all night.

The mattress cools your body with two layers of pressure-relieving memory foam. The core layer of the mattress is made of eight-inch pocketed coils, which creates a steady airflow. There are firmer coils along the steel perimeter which keeps the mattress durable and supportive.

Best Smart Cooling Mattress - Eight Sleep Pod Mattress

This thing will change the way you sleep forever. You can disregard everything we’ve said in this article, but if you invest in this mattress—then your sleep will definitely change for the better.

The mattress has three premium layers. 11 inches of support for all the right pressure points. Memory foam and polyfoam layers come together to provide the best kind of comfort. 

Now, let’s get into the meat of this thing.

A machine comes with this mattress: The Hub. This thing is small enough to fit under your nightstand or on the floor near your bed. It pumps water through the grid of the mattress, which can either cool or warm the mattress. Crazy, right? Plus, you can control the whole thing from your phone. Not to mention the mattress itself feels amazing.

The Eight Sleep app is available on both Android and iOS. It pairs with the bed’s sensors to do a whole lot of stuff. It can track when you’ve fallen asleep, sleep stages, time asleep, tossing & turning, heart rate, and more. The app collects all this data for you to review and even gives advice on how to improve your sleep.

The app can do more than just collect data, though. You can control the temperature of your bed from your phone. It can go from 55-110 degrees Fahrenheit. You can even set preferred temperatures for specific times. So let’s say you want the bed to be cooler when you wake up than when you fall asleep, you could arrange for that to happen with the app.

If you sleep with a partner, then you can both download the app and have the exact same features. But you could tweak and adjust everything for your side of the bed. If you want to sleep at a cooler temperature than your partner, then that’s not a problem with this mattress.

Final Thoughts

Getting cooler sleep is important for our overall health. We spend about 1/3s of our lives sleeping, so might as well make it as comfortable and efficient as possible.

If you have the money to invest in a sleep-cooling product, then go for it. If not, then making the most out of your daily routine will surely make a difference.